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How many calories are burned walking 4,600 steps?

Based on an average stride length of 2.5 feet, body weight of 180 pounds, and a walking speed of 4 mph, 4,600 steps would burn approximately 222 calories.

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Calories burned walking 4,600 steps at different speeds and body weights

Because calories burned is related to the time and intensity of your activity as well as your own physical characteristics, the amount above is just based on averages. In the chart below, you can get a better idea of how many calories you burned at a particular walking speed and body weight. Please keep in mind these are estimates as well; calculating calories burned is based on good scientific research but is an inexact science.

You may notice that sometimes walking at a slower pace burns more calories than walking at a faster pace. This isn't a mistake. Instead, it shows that you may burn slightly more calories by walking slower for longer instead of walking faster for less time.

< 2 mph2 mph2.5 mph3 mph3.5 mph4 mph4.5 mph5 mph
90 lbs119124107104109111138148
95 lbs125131113109115117146156
100 lbs132138119115121123154164
105 lbs138145124121127130161172
110 lbs145152130127133136169180
115 lbs151159136133140142177189
120 lbs158166142138146148184197
125 lbs165173148144152154192205
130 lbs171180154150158161200213
135 lbs178187160156164167207221
140 lbs184194166161170173215230
145 lbs191201172167176179223238
150 lbs198207178173182185230246
155 lbs204214184179188191238254
160 lbs211221190184194198246262
165 lbs217228196190200204254271
170 lbs224235202196206210261279
175 lbs230242207202212216269287
180 lbs237249213207218222277295
185 lbs244256219213225228284303
190 lbs250263225219231235292312
195 lbs257270231225237241300320
200 lbs263277237230243247307328
205 lbs270283243236249253315336
210 lbs277290249242255259323344
215 lbs283297255248261265330353
220 lbs290304261254267272338361
225 lbs296311267259273278346369
230 lbs303318273265279284353377
235 lbs310325279271285290361385
240 lbs316332284277291296369394
245 lbs323339290282297303376402
250 lbs329346296288303309384410

Calories burned running 4,600 steps at different speeds and body weights

While most runners measure their distance in miles or kilometres, some may choose to measure it in steps.

4 mph5 mph6 mph7 mph8 mph9 mph10 mph11 mph12 mph13 mph14 mph
90 lbs133148145140131126129129141135146
95 lbs141156153147138133136136149143154
100 lbs148164161155146140143144156150162
105 lbs156172169163153148150151164158170
110 lbs163180177171160155158158172165179
115 lbs170189186179168162165165180173187
120 lbs178197194186175169172172188181195
125 lbs185205202194182176179180195188203
130 lbs193213210202189183186187203196211
135 lbs200221218210197190193194211203219
140 lbs207230226217204197201201219211227
145 lbs215238234225211204208208227218235
150 lbs222246242233219211215216235226243
155 lbs230254250241226218222223242233252
160 lbs237262258248233225229230250241260
165 lbs244271266256240232236237258248268
170 lbs252279274264248239243244266256276
175 lbs259287282272255246251251274263284
180 lbs267295290279262253258259282271292
185 lbs274303298287270260265266289278300
190 lbs282312307295277267272273297286308
195 lbs289320315303284274279280305293316
200 lbs296328323310291281286287313301325
205 lbs304336331318299288294295321308333
210 lbs311344339326306295301302328316341
215 lbs319353347334313302308309336323349
220 lbs326361355341321309315316344331357
225 lbs333369363349328316322323352339365
230 lbs341377371357335323329330360346373
235 lbs348385379365342330337338368354381
240 lbs356394387373350337344345375361389
245 lbs363402395380357344351352383369398
250 lbs370410403388364351358359391376406

Where this data came from

The estimates on this page come from MET, or metabolic equivalent, research. Put simply, one MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. Every activity has a MET associated with it based on the available research. In the example used at the top of this page, walking 4 MPH has a MET of 5.

To come up with an estimate of how many calories are burned walking a particular number of steps, you would use the following formula:

number of steps x step length / 5,280 / MPH x MET x weight in kg

In all of our examples, we rounded to the nearest whole calorie.


Explore step amounts similar to 4,600

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Calories burned in 4,599 steps Calories burned in 4,601 steps

Sources

Disclaimer

The information on this page is intended to be an educational reference and is not to be taken as medical advice. If you think you're having a medical emergency, please call 911 immediately.